PROGRAM NEWS
Adaptive Seated Exercise:
Opportunity for Fitness, Community, and Well-Being
Are you looking for a unique fitness journey that blends dance, yoga, mind-body awareness, and exercise to help you build strength, flexibility, and overall well-being – all from a seated position?
Consider the weekly virtual online classes offered by Laura Baehr, PT, DPT, PhD. She is a dedicated PCAS volunteer who leads an innovative seated fitness program that combines creative movement, breathwork, and mindful awareness. Before becoming a physical therapist, Laura was a group fitness instructor and had a love for movement science. She always had a passion for helping people with disabilities and mentioned how traditional fitness classes often lack proper modifications and accessibility, which inspired her to create a seated fitness program.
“What I saw in the fitness industry is that a lot of classes are not really appropriate for people with Disabilities or chronic health conditions. They’re not tailored well, they’re not modified well, sometimes the buildings that these programs are in are not accessible, whether that be physical or sensory accessibility.”
Dr. Baehr’s interdisciplinary training in dance, neuroscience, physical therapy, and rehabilitation science profoundly shapes her approach to the classes. She integrates creative movement, breathwork, and body awareness into her seated classes, adapting techniques for individuals with disabilities or chronic conditions. Her expertise in adapted movement empowers individuals of all abilities to improve strength, flexibility, and mobility from the comfort of their homes.
By blending artistic movement with scientific understanding, Laura fosters a deeper connection between physical actions and mindfulness. Her classes emphasize present-moment awareness, using mindful breathing exercises to help regulate stress and improve concentration, supporting both physical and psychological well-being.
One in four adults in the US have some type of disability that makes being physically active challenging. Some barriers include a lack of confidence, limitations accessing physical spaces to exercise, and social stigma and isolation.
The workout developed by Laura Baehr addresses these concerns and more!
Jim Isenberg, a former marathon runner who experienced a spinal cord injury seven years ago, has found renewed purpose and community. Despite significant physical limitations involving his legs and arms, the program allows him to exercise using his available head and shoulder movements and to mentally visualize other exercises, providing both physical and psychological benefits. Laura thinks "Jim imagines himself doing it, and that brings him some level of meditative peace, and he feels like he's participating in the class. And that's because he is."
According to Jim, “Even with my limitations as a quadriplegic, Laura’s seated fitness class gives me the chance to move, imagine, and connect—reminding me that exercise and community are still possible.”
Seated fitness classes like these offer tailored, accessible exercise options for people with disabilities, supporting mobility, self-efficacy, and social connection. Research shows that such programs can improve strength, mental health, and quality of life for individuals with spinal cord injuries, while also fostering a sense of belonging and empowerment.
Hiro Shimada values the PCAS seated fitness program for its consistency, accessibility, and sense of community. “Being part of this online community means I can always count on a welcoming group and a fresh, challenging workout—no matter what life throws my way.” Participating online removes barriers to attendance, and Laura’s creative approach keeps each class engaging and challenging. Hiro appreciates the welcoming environment, the variety of workouts, and the motivating music. Despite health setbacks, knowing the class is always available provides reassurance and ongoing support.
Laura believes the powerful sense of community and social connection that participants experience in the classes is particularly valuable for individuals who may feel isolated due to their disabilities.
You can participate in Baehr’s innovative seated fitness classes. Live virtual classes meet weekly on Thursdays at 5:00 PM EST. You can sign up on the PCAS website using the following link: https://centeronline.com/virtual-programs. Participation is not condition-specific and simple everyday items around the home can be used to make the exercises more challenging. During the actual session, Laura provides participants with real-time feedback on how to move and make exercise easier or more challenging.
Whether managing physical limitations or seeking a new way to connect body and mind, this program offers tailored, accessible workouts designed to enhance strength, fitness, mobility, mental focus, and community.
(Contributor: Bob Wellmon)
PCAS PEOPLE - Athlete SPOTLIGHT
Lars Kerstein
It didn’t take long for Lars Kerstein, the 2024 PCAS Athlete of the Year for Cycle, to fall in love with the sport of adapted cycling. Lars’ enthusiasm was infectious from day one after his very first bike ride, said Philadelphia cycling program coordinator, Alana Cervino, who nominated him for this honor. The annual award is given to an athlete who exemplifies the determined spirit of excellence in the sport of adapted cycling.
“I will never forget Lars returning to the boathouse on his first day and the pure joy and energy he displayed,” she remembered. “He was so excited and so happy. Pure happiness!!” Lars had been a devoted fitness buff and avid cyclist until he suffered a stroke in 2021.
He was introduced to adapted cycling and PCAS in 2022 and quickly became a regular in the Philadelphia cycling community. He continues to enjoy weekly cycling with the PCAS program in Fairmount Park. “The community is what matters most,” he said.
Lars is grateful to the PCAS volunteers who helped this lanky 6’3” athlete get used to a recumbent handcycle. But it’s the camaraderie and fun that has made the biggest difference to Lars. “We all share stories,” he said. PCAS has given him new friends, new hobbies, and a community.
“The atmosphere is awesome,” he said. “The community cheers me on.”
The PCAS community is thrilled that this enthusiastic competitor joined our weekly rides and is an integral part of the Philadelphia Cycling program. We look forward to Lars’ continued success!
(Contributor: Luc Sigaud and Lynn McGillin)
PCAS PEOPLE - VOLUNTEER SPOTLIGHT
Andrea Pampaloni
If you have ever attended the PCAS adapted rowing program on Wednesday nights at the boathouse, you know volunteer Andrea Pampaloni, the Wednesday night coordinator. What you might not know is that Andrea wears many hats at PCAS. In addition to outdoor adapted rowing she has led indoor rowing sessions, has volunteered with the adapted yoga program, helps coordinate social events, and even writes and edits articles for the PCAS newsletter.
Andrea became involved with PCAS several years ago when she was looking for volunteer opportunities and learned about PCAS at her rowing club. She notes that last year was a particularly great year for the rowing program because of the large turnout of volunteers, some of the volunteers included physical therapy students from Jefferson and Drexel Universities. “We hit the jackpot with volunteers last year, and I’m hoping for an excellent turnout again this season.”
Once a month, the Wednesday night rowing group has a barbecue. “That’s when we really get to know one another,” Andrea said.
“The volunteers and the athletes are amazing people.”
Asked about one of her favorite events, Andrea spoke about the BAYADA Regatta. “This international event held in Philadelphia is such a humbling event, with athletes from all over the world competing. I look forward to it every year.” “Being involved with PCAS has been such a great experience for me,” she added.
(Contributor: Irene McKnight)
Announcements
Volunteer with PCAS
Please consider joining us as a volunteer. PCAS welcomes all volunteers, providing a variety of opportunities that fit all interests, talents and levels of experience. It is fun and there are many ways you can take part. From assisting at one of our programs to virtual work like writing articles for the newsletter and grant writing.
For information on some of the available volunteer opportunities, please see the PCAS volunteer information page or contact Judy Morrison at judy.morrison@centeronline.com.
Calendar of Events
Registration is required for all events. To register or for more information contact Judy Morrison at judy.morrison@centeronline.com.
Birding
Saturdays and Sundays, location and start times vary.
Year round
Cycling - Chester County
Sundays, 1:00 pm—3:00 pm
April through October
Exton Park, 140 Church Farm Lane, Exton, PA
Cycling – Philadelphia
Saturdays, 9:00 am—12:00 pm
April through October
PAR Boathouse, 1233 Martin Luther King, Jr. Drive, Philadelphia
Group Fitness - Seated
Thursdays, 5 pm—6:15 pm
Year round
Virtual
Indoor Climbing - Delaware County
Second Wednesday of each month, 6 pm—8 pm
Year round
The Gravity Vault, Radnor
Indoor Climbing - Philadelphia
Fourth Tuesday of each month, 6:30 pm—8:30 pm
Year round
Movement Callowhill, Philadelphia
Pickleball
Thursdays 5:00—6:30 pm
Through September
Lloyd Hall, #1 Boathouse Row, Kelly Dr. Philadelphia
Rowing
Tuesdays and Wednesdays, 5:30 pm until dusk
May through September
1233 Martin Luther King, Jr. Drive, Philadelphia
Yoga
Mondays, 5:30—6:30 pm
Virtual
Youth Track and Field
Sunday afternoons and one evening during the week
October through July
Youth Swim Team
Sunday afternoons
October through July
